Nutrition facts
Per 100 g% DV- Calories 35 kcal —
- Protein 2.9 g 6%
- Carbohydrate 0.3 g 0%
- Fat 1.5 g 2%
- Saturated fat 0.2 g 1%
- Fibre 4.1 g 15%
- Sugars 1 g —
- Sodium 53 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 241 µg 27%
- Vitamin C 93.4 mg 104%
- Vitamin D 0 µg 0%
- Vitamin E 0.66 mg 4%
- Vitamin K 390 µg 325%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.35 mg 27%
- Niacin (B3) 1.2 mg 7%
- Pantothenic acid (B5) 0.37 mg 7%
- Vitamin B6 0.15 mg 9%
- Biotin (B7) 36 µg 120%
- Folate (B9) 62 µg 16%
- Vitamin B12 0 µg 0%
- Choline 0.5 mg 0%
Minerals
- Calcium 254 mg 20%
- Iron 1.6 mg 9%
- Magnesium 33 mg 8%
- Phosphorus 55 mg 4%
- Potassium 348 mg 7%
- Zinc 0.39 mg 4%
- Copper 0.05 mg 6%
- Manganese 0.92 mg 40%
- Selenium 0.9 µg 2%
- Iodine 1.4 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 35 | 2.9 g | 0.3 g | 1.5 g |
| 1 × cup | 21 g | 7 | 0.6 g | 0.1 g | 0.3 g |
| 2 × cup | 42 g | 15 | 1.2 g | 0.1 g | 0.6 g |
| ½ × cup | 10.5 g | 4 | 0.3 g | 0 g | 0.2 g |
| 3 × cup | 63 g | 22 | 1.8 g | 0.2 g | 0.9 g |
| 4 × cup | 84 g | 29 | 2.5 g | 0.3 g | 1.3 g |
Questions about Kale
How many calories are in 100 g of Kale?
100 g of Kale has 35 kcal, with 2.9 g protein, 0.3 g carbohydrate and 1.5 g fat.
How many calories are in 1 × cup (21 g) of Kale?
1 × cup (21 g) of Kale has 7 kcal, with 0.6 g protein, 0.1 g carbohydrate and 0.3 g fat.
How many calories are in 2 × cup (42 g) of Kale?
2 × cup (42 g) of Kale has 15 kcal, with 1.2 g protein, 0.1 g carbohydrate and 0.6 g fat.
How many calories are in ½ × cup (10.5 g) of Kale?
½ × cup (10.5 g) of Kale has 4 kcal, with 0.3 g protein, 0 g carbohydrate and 0.2 g fat.
How many calories are in 3 × cup (63 g) of Kale?
3 × cup (63 g) of Kale has 22 kcal, with 1.8 g protein, 0.2 g carbohydrate and 0.9 g fat.
How many calories are in 4 × cup (84 g) of Kale?
4 × cup (84 g) of Kale has 29 kcal, with 2.5 g protein, 0.3 g carbohydrate and 1.3 g fat.
Source: USDA FoodData Central 168421 · per 100 g · carbohydrate per EU label, fibre excluded
